Name: Playbook - Nikki Font - W1/D5 Arms
Uploaded: 2023-12-30T00:22:23.393Z
Duration: 45 min
Description: W1/D5 Arms

Haley

You will need:

- Dumbbells
- Cable Machine
- Bench

Take a rest whenever you need, but push yourself for the whole duration!

Jump rope

- Hold the bar with your palms facing up
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

DB triceps kickback

- Begin with a dumbbell in both hands in a wide position
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB wide bicep curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

DB skull crushers

W1/D5 Arms

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Mary Petrizzi

Khalid

W1/D1 Chest + Tris

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

W1/D2 Back + Bis

Came into the gym walking, left waddling 😂🫶

Kaleigh

W1/D3 Quads + Glutes

Elaine

W1/D4 Shoulders

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

Shelby

W1/D7 Rest!

W2/D1 Chest + Tris

W2/D2 Back + Bis

Legs are trembling leaving the gym 🥴💪🏼

W2/D3 Quads + Glutes

W2/D4 Shoulders

W2/D5 Arms

W2/D6 Hamstrings + Glutes

W2/D7 Rest!

Loved it! Definitely will be sore tomorrow after pairing this with some ab exercises

That tricep superset!! 😅 🔥 I loveddd it!!

Madeline

W3/D1 Chest + Tris

W3/D2 Back + Bis

Alex

This workout gives you a great challenge with a burn 🔥

Daaayyyumm this one was ❤️‍🔥! Feeling strong and and empowered!

W3/D3 Quads + Glutes

W3/D4 Shoulders

W3/D5 Arms

Oh my goodnesssss 😅 this one was so good! I lifted a little heavier today and was pouring sweat! Haha so fun!

W3/D6 Hamstrings & Glutes

W3/D7 Rest

W4/D1 Chest + Tris

W4/D2 Back + Bis

W4/D3 Quads + Glutes

W4/D4 Shoulders

W4/D5 Arms

W4/D6 Hamstrings & Glutes

W4/D7 Rest!

W5/D1 Chest + Tris

W5/D2 Back + Bis

This workout will challenge you. Great burn

W5/D3 Quads + Glutes

W5/D4 Shoulders

W5/D5 Arms

W5/D6 Hamstrings + Glutes

W5/D7 Rest!

W6/D1 Chest + Tris

W6/D2 Back + Bis

Oh my goodness y’all 😅 this one is no joke. Make sure you’re well hydrated and have eaten well a few hours before this one! So good!!

W1/D5 Arms

Community

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